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What is somatotype?
Attempts to divide humanity into different "categories" characterized by different physical (somatic) features date back to the time of Hippocrates. Initially, they were supposed to represent susceptibility to specific disease entities, but over the years they were regularly modified (from the initial two subgroups - slim and stocky - over the years, the current divisions - into endomorph, mesomorph and ectomorph - were created).
The first type – endomorph (more on that in the next part) is characterized by a larger reservoir of adipose tissue, located mainly around the torso. The figure is rather "round", the face is relatively wide and set on a shank-shaped neck. Endomorphs are usually not above average height. This type is often referred to as pyknic (and endomorphs – pyknics).
Ectomorphs , to whom we will devote today's text, are slim, frail, slender people, with body circumferences and weight often lower than the average population. They have a problem with developing muscles, but at the same time they are not bothered by excess fat tissue. Another term for this type of build is asthenic or leptosomatic.
Mesomorphs, on the other hand, are (as indicated by the alternate name of the type – athletic) – born athletes. Strong bones, strongly developed musculature and a build that allows for achieving good sports results with a slightly lower expenditure of strength.
There is also an additional, asthenic (dysplastic) type, which is supposed to characterize people who "do not fit the definition" of any of the above types and deviate significantly from the "norm".
Don't let the definition fool you!
The above division, although it very often appears in discussions about sports (especially strength and figure disciplines), was absolutely not created/developed for this purpose. It is the work of a psychiatrist, who in this way ("categorizing" people) tried to assess their tendency to suffer from specific mental illnesses. The division itself is somewhat artificial and, unfortunately, not very realistic. In principle, it is not very realistic to assign our athletes, or even ordinary Kowalskis, to specific subtypes.
Scientific literature emphasizes (you will certainly notice this when looking around on the street or in a club) that the vast majority of people are characterized by belonging to several subtypes. They may show mesomorphic and endomorphic or meso-ectomorphic features (and we can also find reports of ecto-endo combinations!), it is impossible to state 100% "who I am", and no objective research methods have been developed to date that could help us subordinate specific representatives to the sports disciplines in which they will do best. However, there are studies (even conducted in Poland ) that show that, for example, among wrestlers there is a significant difference in the somatotypes of competitors, and the main differentiating element is the weight category (well, you have probably guessed that yourself). At the same time, it is worth emphasizing that types "with a mesomorphic admixture" are most often found among the athletes studied.
What I would like you to remember from the above, somewhat convoluted paragraphs – there is no universal framework in which we can “fit in”. There are most likely no “pure” somatic types among people, and each of us is characterized by individual features that may belong to different somatotypes.
At the same time, it is impossible to ignore the fact that we are different from each other, and the saying "one can eat pizza twice a day and still be slim, while another gains weight from taking a deep breath between the shelves of chocolate" had to come from somewhere. Predispositions to the accumulation of adipose tissue are of course an aspect that has a significant impact, but they are only one link. The number and capacity of adipocytes that we have produced so far also have a significant impact (especially in infancy and childhood - a chubby child, overfed with sweets and not very active will always tend to gain weight faster than a well-fed and active child.
Another issue that has been much discussed recently is spontaneous physical activity and, more broadly, non-training-related physical activity (commonly known as NEAT), which can increase or decrease our energy expenditure during the day by up to several hundred calories (more on this in the text for endomorphs!).
Some practical advice for ectomorphs:
Since the textbook ectomorph is very slim and muscle development is a problem for him - strength and figure sports are a slightly harder nut to crack for them (although in endurance sports and low weight categories of combat sports ectomorphs prevail). Asthenics must pay the most attention not only to the amount of calories consumed, but also to their actual balance (this applies to everyone, but in slim people it can very much disrupt the plans). Slim people often maintain such a body type through significant physical activity performed throughout the day. They are slightly more expressive, they walk and gesticulate more, they simply like to move. You will look in vain for a very slim couch potato who likes to eat... While physical activity should not be absolutely forbidden, it is sometimes worth (especially in the case of the desire to increase body mass and develop muscle tissue) to consider the issue of energy losses that we generate. You probably often hear statements like "I eat as much as I can and I don't gain weight", that's just how I am. Well, no - you can't cheat physiology. Excess energy always results in weight gain, and its deficiency - weight loss. However, you have to work for this "excess". If you consume, for example, 4000 kcal (and I assume that you do it wisely and really make sure that you consume a high amount every day) and you still don't grow, you can either eat more (however, adding wings in deep fat will not be a good source of them, remember) or move a little less.
In short:
- Minimize (shorten) aerobic training,
- Think carefully about your day and consider what you could do to “waste” fewer calories on extra exercise,
- Increase your calorie intake,
- You can include recreational products in your diet in reasonable amounts so as not to constantly overeat and not consume excessive amounts of fiber,
- White bread, a post-workout glass of smoothie, a few biscuits, jelly or jam sandwiches can really prove to be an ally, especially around training!
- If by some miracle you are not using it yet – consider creatine – monohydrate, 5g/day all year round,
- Take care of your regeneration! If you are slightly above average active, your muscular and nervous systems also need above average care and time to regenerate.
Summary
Does defining somatotypes make sense? Well, in my opinion, not really, although they can be a certain indicator. However, do not cling to the idea that "I am ecto, I will not grow" because although it may be a bit more difficult for you - building muscle mass as an ectomorph is absolutely possible, but it requires (like from everyone) careful planning of the training, nutrition and regeneration process, as well as some adjustment of daily activities to our goal.
Literature:
https://www.ncbi.nlm.nih.gov/pubmed/8729470
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3592107/
Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.
Author of the blog: szewczykpassion.wordpress.com
More information in the education and experience tab https://szewczykpassion.wordpress.com/wyksztalcenie/
